When we talk about the gym, many people first think of the weights that can be found there at every step. But many beginners think that weight training is for professionals and therefore avoid it - although this is far from the truth. Even if you started exercising not long ago, you can pick up weights without fear, and that's why we've prepared 6 tips for you on how to start exercising with weights.
1. Start slow and steady
Many beginners do weight training a little they are afraid because their first association is with her high intensity strength training. However, we assure you that even the most successful professionals started with small steps and we suggest the same to you. In this way, you will also see if you are training for strength at all he answers and which exercises suit you best.
That's why we advise you to get started first easier training sessions, with which you will prevent even severe ones muscle pain.
2. Prepare your workout in advance
If you are classified as a beginner, then it is essential that you are before entering the gym prepare own exercise course. We suggest that you find on the Internet trainings, intended for people who are just getting started with strength training and for you to take a good look at, in what way certain exercises are performed. That's how you avoid it wrong movements and consequently muscle pain, and you will also get the feeling, how much of the training is still waiting for you.
If you have the chance, we also suggest you join organized group, whose training also includes exercises with weights.
3. Set your goal, but don't rush it
People choose to exercise with weights from various reasons. If your goal is fat loss, you need to pay attention to yours as well nutrition, but if your goal is consolidation specific muscle groups, then choose exercises that focus to this part of the body.
In any case, we suggest that you do don't rush: it is completely normal if you do not notice results over the night. Personal trainers advise you to stick to the program 12 weeks and only then do you start evaluating the results in the area of strength improvement.
Remain persistent and patient Photo: Pavel Danilyuk / Pexels4. Start with simple movements
Pains and strained muscles the easiest way to prevent it is to tackle as much as possible in the first place simple movements. One of the suggestions of personal trainers is to start with weights exercises, which you are already doing without them, e.g. squats, trunk bends, drop out steps…
5. Don't forget to rest
You must not forget that it is also important rest. It will allow your body to be he recovers and muscles to do the procedure regeneration. Especially for beginners, it is necessary to train with severe pain they don't exaggerate: we suggest you one day of rest after training, but if the pain is too severe, you can also extend it until the period two days.
It is equally important that at the end of the training you also stretching exercises: in this way you will reduce so pain as well as rest time, which you will need after your workout.
Don't forget to rest and stretch Photo: Andrea Piacquadio / Pexels6. Gradually increase the weight of the weights
Beginners often wonder how to know when it's time to yes the weights increase the weight. Personal trainers advise that with this question you listen to your body and you watch carefully how tired you at last iterations some exercises. If, for example, you perform 10 repetitions and to you last 3 reps they seem extraordinary easy, then it's time to give it a try heavier weights.
For the best results, the last repetitions must seem to you heavy, but not so tiring that you fall the quality of your performance.
